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Zone 2 Training for Runners
A Growing Trend
Zone 2 Training for Runners
Zone 2 training for runners has become a growing trend, especially on the social media side of the running world. Essentially, Zone 2 running is a form of low-intensity, steady-state training where you maintain a heart rate between 60–70% of your maximum heart rate (HR max) or 75–85% of your threshold heart rate. Zone 2 is considered the foundation of endurance training, and therefore, certainly something that you need in your training.
While you’re running in Zone 2, you should feel comfortable and be running at a sustainable pace. You certainly should not feel breathless or overly fatigued. From a heart rate and pace perspective, at InnerFight we calculate clients’ Zone 2 using a Lactate Threshold Test – a test that involves running at maximum sustained effort for 30 minutes (similar to a 5km time trial).
For running, Joe Friel’s heart rate zones based on LTHR are:
- Zone 1: <75% of LTHR (Recovery)
- Zone 2: 75-85% of LTHR (Endurance/Base)
- Zone 3: 85-90% of LTHR (Tempo)
- Zone 4: 90-95% of LTHR (Threshold)
- Zone 5a-c: >95% of LTHR (VO2 max & Anaerobic)
You can use both pace and/or heart rate for Zone 2 training for runners, but heart rate is usually more accurate, as pace is more easily impacted by external factors such as weather. For example, you will not maintain the same pace while staying in Zone 2 if you are running in 40°C heat versus 20°C conditions.
Zone 2 training for runners is important no matter what phase of training you’re in. The percentage of training done in this zone might vary depending on your goals. For instance, if you are working on building your base fitness, you will spend more time in Zone 2 than if you are training for a short-distance event like a 5km race. Regardless of your training block, Zone 2 is ideal for base building, long runs, and recovery days—and should never be overlooked.
About InnerFight
InnerFight is a premier fitness and endurance coaching company. Whether you're a busy professional seeking peak performance or an athlete achieving your dreams. InnerFight offers a supportive community where hard work, honesty, and simplicity drive extraordinary results.
We share insights, advice, tips and success stories to empower your fitness journey:
- The InnerFight Podcast features fitness, mindset, and personal stories
- The Endurance Podcast covers running, cycling, and triathlon training.
- The InnerFight Blog delivers expert articles from certified coaches.
Follow us on LinkedIn, Instagram, Facebook, and X for weekly motivation, training tips, and behind-the-scenes content from our Dubai community and training camps.
If you're based in Dubai, visit our 5,000 square foot facility to experience our world-class strength and conditioning classes, personal training, and endurance coaching. Receive 3 free sessions to experience our approach firsthand.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
Zone 2 Training for Runners
Zone 2 training for runners has become a growing trend, especially on the social media side of the running world. Essentially, Zone 2 running is a form of low-intensity, steady-state training where you maintain a heart rate between 60–70% of your maximum heart rate (HR max) or 75–85% of your threshold heart rate. Zone 2 is considered the foundation of endurance training, and therefore, certainly something that you need in your training.
While you’re running in Zone 2, you should feel comfortable and be running at a sustainable pace. You certainly should not feel breathless or overly fatigued. From a heart rate and pace perspective, at InnerFight we calculate clients’ Zone 2 using a Lactate Threshold Test – a test that involves running at maximum sustained effort for 30 minutes (similar to a 5km time trial).
For running, Joe Friel’s heart rate zones based on LTHR are:
- Zone 1: <75% of LTHR (Recovery)
- Zone 2: 75-85% of LTHR (Endurance/Base)
- Zone 3: 85-90% of LTHR (Tempo)
- Zone 4: 90-95% of LTHR (Threshold)
- Zone 5a-c: >95% of LTHR (VO2 max & Anaerobic)
You can use both pace and/or heart rate for Zone 2 training for runners, but heart rate is usually more accurate, as pace is more easily impacted by external factors such as weather. For example, you will not maintain the same pace while staying in Zone 2 if you are running in 40°C heat versus 20°C conditions.
Zone 2 training for runners is important no matter what phase of training you’re in. The percentage of training done in this zone might vary depending on your goals. For instance, if you are working on building your base fitness, you will spend more time in Zone 2 than if you are training for a short-distance event like a 5km race. Regardless of your training block, Zone 2 is ideal for base building, long runs, and recovery days—and should never be overlooked.
About InnerFight
InnerFight is a premier fitness and endurance coaching company. Whether you're a busy professional seeking peak performance or an athlete achieving your dreams. InnerFight offers a supportive community where hard work, honesty, and simplicity drive extraordinary results.
We share insights, advice, tips and success stories to empower your fitness journey:
- The InnerFight Podcast features fitness, mindset, and personal stories
- The Endurance Podcast covers running, cycling, and triathlon training.
- The InnerFight Blog delivers expert articles from certified coaches.
Follow us on LinkedIn, Instagram, Facebook, and X for weekly motivation, training tips, and behind-the-scenes content from our Dubai community and training camps.
If you're based in Dubai, visit our 5,000 square foot facility to experience our world-class strength and conditioning classes, personal training, and endurance coaching. Receive 3 free sessions to experience our approach firsthand.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
Zone 2 Training for Runners
Zone 2 training for runners has become a growing trend, especially on the social media side of the running world. Essentially, Zone 2 running is a form of low-intensity, steady-state training where you maintain a heart rate between 60–70% of your maximum heart rate (HR max) or 75–85% of your threshold heart rate. Zone 2 is considered the foundation of endurance training, and therefore, certainly something that you need in your training.
While you’re running in Zone 2, you should feel comfortable and be running at a sustainable pace. You certainly should not feel breathless or overly fatigued. From a heart rate and pace perspective, at InnerFight we calculate clients’ Zone 2 using a Lactate Threshold Test – a test that involves running at maximum sustained effort for 30 minutes (similar to a 5km time trial).
For running, Joe Friel’s heart rate zones based on LTHR are:
- Zone 1: <75% of LTHR (Recovery)
- Zone 2: 75-85% of LTHR (Endurance/Base)
- Zone 3: 85-90% of LTHR (Tempo)
- Zone 4: 90-95% of LTHR (Threshold)
- Zone 5a-c: >95% of LTHR (VO2 max & Anaerobic)
You can use both pace and/or heart rate for Zone 2 training for runners, but heart rate is usually more accurate, as pace is more easily impacted by external factors such as weather. For example, you will not maintain the same pace while staying in Zone 2 if you are running in 40°C heat versus 20°C conditions.
Zone 2 training for runners is important no matter what phase of training you’re in. The percentage of training done in this zone might vary depending on your goals. For instance, if you are working on building your base fitness, you will spend more time in Zone 2 than if you are training for a short-distance event like a 5km race. Regardless of your training block, Zone 2 is ideal for base building, long runs, and recovery days—and should never be overlooked.
About InnerFight
InnerFight is a premier fitness and endurance coaching company. Whether you're a busy professional seeking peak performance or an athlete achieving your dreams. InnerFight offers a supportive community where hard work, honesty, and simplicity drive extraordinary results.
We share insights, advice, tips and success stories to empower your fitness journey:
- The InnerFight Podcast features fitness, mindset, and personal stories
- The Endurance Podcast covers running, cycling, and triathlon training.
- The InnerFight Blog delivers expert articles from certified coaches.
Follow us on LinkedIn, Instagram, Facebook, and X for weekly motivation, training tips, and behind-the-scenes content from our Dubai community and training camps.
If you're based in Dubai, visit our 5,000 square foot facility to experience our world-class strength and conditioning classes, personal training, and endurance coaching. Receive 3 free sessions to experience our approach firsthand.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Zone 2 Training for Runners
Zone 2 training for runners has become a growing trend, especially on the social media side of the running world. Essentially, Zone 2 running is a form of low-intensity, steady-state training where you maintain a heart rate between 60–70% of your maximum heart rate (HR max) or 75–85% of your threshold heart rate. Zone 2 is considered the foundation of endurance training, and therefore, certainly something that you need in your training.
While you’re running in Zone 2, you should feel comfortable and be running at a sustainable pace. You certainly should not feel breathless or overly fatigued. From a heart rate and pace perspective, at InnerFight we calculate clients’ Zone 2 using a Lactate Threshold Test – a test that involves running at maximum sustained effort for 30 minutes (similar to a 5km time trial).
For running, Joe Friel’s heart rate zones based on LTHR are:
- Zone 1: <75% of LTHR (Recovery)
- Zone 2: 75-85% of LTHR (Endurance/Base)
- Zone 3: 85-90% of LTHR (Tempo)
- Zone 4: 90-95% of LTHR (Threshold)
- Zone 5a-c: >95% of LTHR (VO2 max & Anaerobic)
You can use both pace and/or heart rate for Zone 2 training for runners, but heart rate is usually more accurate, as pace is more easily impacted by external factors such as weather. For example, you will not maintain the same pace while staying in Zone 2 if you are running in 40°C heat versus 20°C conditions.
Zone 2 training for runners is important no matter what phase of training you’re in. The percentage of training done in this zone might vary depending on your goals. For instance, if you are working on building your base fitness, you will spend more time in Zone 2 than if you are training for a short-distance event like a 5km race. Regardless of your training block, Zone 2 is ideal for base building, long runs, and recovery days—and should never be overlooked.
About InnerFight
InnerFight is a premier fitness and endurance coaching company. Whether you're a busy professional seeking peak performance or an athlete achieving your dreams. InnerFight offers a supportive community where hard work, honesty, and simplicity drive extraordinary results.
We share insights, advice, tips and success stories to empower your fitness journey:
- The InnerFight Podcast features fitness, mindset, and personal stories
- The Endurance Podcast covers running, cycling, and triathlon training.
- The InnerFight Blog delivers expert articles from certified coaches.
Follow us on LinkedIn, Instagram, Facebook, and X for weekly motivation, training tips, and behind-the-scenes content from our Dubai community and training camps.
If you're based in Dubai, visit our 5,000 square foot facility to experience our world-class strength and conditioning classes, personal training, and endurance coaching. Receive 3 free sessions to experience our approach firsthand.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
Zone 2 Training for Runners
Zone 2 training for runners has become a growing trend, especially on the social media side of the running world. Essentially, Zone 2 running is a form of low-intensity, steady-state training where you maintain a heart rate between 60–70% of your maximum heart rate (HR max) or 75–85% of your threshold heart rate. Zone 2 is considered the foundation of endurance training, and therefore, certainly something that you need in your training.
While you’re running in Zone 2, you should feel comfortable and be running at a sustainable pace. You certainly should not feel breathless or overly fatigued. From a heart rate and pace perspective, at InnerFight we calculate clients’ Zone 2 using a Lactate Threshold Test – a test that involves running at maximum sustained effort for 30 minutes (similar to a 5km time trial).
For running, Joe Friel’s heart rate zones based on LTHR are:
- Zone 1: <75% of LTHR (Recovery)
- Zone 2: 75-85% of LTHR (Endurance/Base)
- Zone 3: 85-90% of LTHR (Tempo)
- Zone 4: 90-95% of LTHR (Threshold)
- Zone 5a-c: >95% of LTHR (VO2 max & Anaerobic)
You can use both pace and/or heart rate for Zone 2 training for runners, but heart rate is usually more accurate, as pace is more easily impacted by external factors such as weather. For example, you will not maintain the same pace while staying in Zone 2 if you are running in 40°C heat versus 20°C conditions.
Zone 2 training for runners is important no matter what phase of training you’re in. The percentage of training done in this zone might vary depending on your goals. For instance, if you are working on building your base fitness, you will spend more time in Zone 2 than if you are training for a short-distance event like a 5km race. Regardless of your training block, Zone 2 is ideal for base building, long runs, and recovery days—and should never be overlooked.
About InnerFight
InnerFight is a premier fitness and endurance coaching company. Whether you're a busy professional seeking peak performance or an athlete achieving your dreams. InnerFight offers a supportive community where hard work, honesty, and simplicity drive extraordinary results.
We share insights, advice, tips and success stories to empower your fitness journey:
- The InnerFight Podcast features fitness, mindset, and personal stories
- The Endurance Podcast covers running, cycling, and triathlon training.
- The InnerFight Blog delivers expert articles from certified coaches.
Follow us on LinkedIn, Instagram, Facebook, and X for weekly motivation, training tips, and behind-the-scenes content from our Dubai community and training camps.
If you're based in Dubai, visit our 5,000 square foot facility to experience our world-class strength and conditioning classes, personal training, and endurance coaching. Receive 3 free sessions to experience our approach firsthand.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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